This Orange, Spinach and Pomegranate Salad is vibrantly-coloured and flavour-filled. It not only looks beautiful it tastes fantastic. It has the bright tang of citrus, the fresh flavour of mint, the savoury contrast of red onion and the textural contrast of pomegranate seeds (arils). These beautiful ingredients sit on a bed of bright green, nutritious baby spinach.
The salad is an ideal accompaniment to many main courses or deliciously refreshing as a light lunch. Furthermore, it is ideal for people with specific dietary requirements, being gluten-free, dairy-free and vegan. This vibrantly coloured salad will brighten dull, wintery days.
I use these ingredients for the Orange, Spinach and Pomegranate Salad :
This is a type of flat-leaf spinach which has been harvested when the leaves are small. It is a tender, mild-flavoured, leafy green. Serve it raw in salads or add it at the last moment to soup, risotto, pasta or stews.
When selecting baby spinach, choose fresh-looking, bright green leaves. Avoid yellowing leaves.
Baby spinach is high in Vitamins A, C and iron.
For this salad I have used navel oranges; they are seedless, sweet, juicy, winter oranges.
Oranges are rich in Vitamins C and A, a good source of dietary fibre, health-benefiting antioxidants, and potassium.
Red onions, sometimes called Spanish onions or Purple onions, have a mild, sweet flavour making them ideal to use in salads. In addition, their white flesh, tinged red, adds great colour.
Onions are nutrient dense, containing generous quantities of Vitamin C, B-group vitamins, potassium and anti-oxidants.
Pomegranate arils (seeds):
Pomegranate arils are a valuable addition to many dishes. Not only do they add vibrant colour but they are also full of valuable nutrients. They are rich in Vitamin C, dietary fibre, folate and potassium along with a good supply of anti-oxidants and anti-inflammatory properties.
When purchasing pomegranates select those that are heavy for their size; they will be the juiciest. The ripest pomegranates aren’t perfectly round, they are slightly angular. Whilst the colour of pomegranates does vary, this is mostly due to the different varieties. Avoid those that have wrinkled skin; the skin should be smooth and firm.
Add bright flavour to this salad by adding Mint. Mint is an aromatic herb and a favourite of many gardeners as it is so easy to grow. Due to its enthusiasm, I recommend that you grow it in a container. When planted in the garden it has a tendency to take over.
It is very versatile, being suitable to use in sweet or savoury dishes, in baked goods or drinks.
Mint contains Vitamin A, folate, iron and manganese, although these are not significant as generally, we consume mint in very small quantities.
I use these ingredients to make the dressing for the Orange, Spinach and Pomegranate Salad :
Extra virgin olive oil:
Extra virgin olive oil is the highest quality olive oil available. It is at the heart of the Mediterranean Diet and is an excellent source of health-benefiting antioxidants and healthy fats.
White wine vinegar:
As the name implies, this is vinegar which has been made from white wine. It is less acidic than white distilled vinegar, making it ideal to use in salad dressings.
I use maple syrup to slightly sweeten the dressing. Avoid maple –flavoured syrup.
This is how I make my Orange, Spinach and Pomegranate Salad :
To begin, I slice the red onion and soak the slices in ice-old water to increase their crispness and mellow the flavour. After about 15 minutes, I drain them well and pat dry with a paper towel. Meanwhile, I wash and dry the baby spinach leaves and arrange them on a serving platter. I remove the peel from the oranges and slice them. Then, I arrange the orange slices on the spinach and top the orange slices with red onion slices and mint leaves. A sprinkle of ruby-red jewels adds further beauty to this already gorgeous salad. Finally, I drizzle the dressing over the salad.
More suggestions for these ingredients:
Pomegranate is used in these recipes:
- Quinoa, Mandarin and Spinach Salad
- Turmeric Roasted Cauliflower Salad
- The Best Baba Ganoush
- Easy Hummus
Fresh Mint Leaves are used in these recipes:
You can find more recipes using Oranges here:
When it comes to serving:
The salad ingredients and dressing can be prepared ahead of time. However, for the freshest flavours and textures, I assemble the salad just before serving. The salad is an ideal accompaniment to meat, poultry or fish main courses. Alternatively, it is ideal as a light, nutritious lunch. The addition of chickpeas or nuts would provide some protein.
This lovely salad is a delight to the senses. Our appetites are immediately stimulated by the beautiful colours. This salad is also delicious with a combination of flavours that work beautifully together.
Please let me know in the comments below if you make the salad.
Orange, Spinach and Pomegranate Salad
- ½ red onion medium-sized
- 2 cups baby spinach leaves loosely packed *
- 4 navel oranges *
- ½ pomegranate arils (seeds) removed *
- ⅛ cup small mint leaves
- sea salt and freshly ground black pepper to taste
- 1 tablespoon olive oil extra virgin
- 1 teaspoon white wine vinegar
- 1 teaspoon maple syrup *
For accuracy, we recommend weighing your ingredients. This will produce the best results.
- Cut the onion into thin, half-moon slices and place into a bowl of iced water*.
- Wash and thoroughly dry the baby spinach leaves. I remove the stems of the spinach leaves but this is optional. Arrange the spinach on a large serving platter.
- Cut off each end of the oranges with a sharp knife. Sit the flat end of an orange on a chopping board and carefully run the knife down the orange and remove the peel and any of the white pith which may still be attached. Cut across the oranges into ½ cm/ ¼“ slices.
- Place the orange slices on the spinach, including any juice they may have released.Drain the onion slices and dry them thoroughly. Add them to the sliced orange. Sprinkle the pomegranate arils over the orange slices and add the mint leaves.
- For the dressing, mix all the ingredients together and drizzle over the salad just before serving*.
- Add some sea salt flakes and freshly ground black pepper to the salad and
The nutritional information is an estimate only, and is derived from online calculators. For accurate results, we recommend calculating the nutritional information based on the ingredients and brands you use.
This is such a beautiful salad, and so nutritious. We like to add some poached chicken when eating it as a main meal, but it makes such a good side dish also.
That sounds lovely, Mary! I will definitely try that next time myself!
Amanda Marie Boyle
What a great dish. My produce box had poms and oranges this week and this was perfect.
I am so glad you enjoyed it!
Thank you for sharing this recipe, made this salad last night for the family for a great side dish to our main meal before going back into lockdown for a month Yay 🙁 and it’s just what we needed it was fantastic:)
Will be making this again very soon!!
Hi Kay! Thank you so much for taking the time to let me know.
I am really pleased you enjoyed this and will be making it again 🙂
What a refreshing colourful and healthy combination. I reAlly loved it! Will make it again.
I am so glad to hear you enjoyed it, Ramona!